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  • WORKOUT OF THE DAY – FRIDAY 1/4/19

    A:  400 m Run  6 min Hip Floss Into Frog B: Lift Reviews with Empty Barbell x 2 Alternate Movements EMOM – 15 reps Romanian Deadlift Push Press Squat Bench Overhead Squat C: Lifting Skill/Workout – Back Squat Work up to Body Weight Back Squat 100 x Back Squats for Time (Start with Body Weight/80%)…

  • WORKOUT OF THE DAY – THURSDAY 1/3/19

    A:  Bike TABATA 4 min Lat Smash with Foam Roller 4 min T-Spine (LAX) B: x 3 12 x Alternating Seesaw Press Front rack, hold one side and press opposite side. As one side comes down the other side goes up. 18 x Alternating Bent Over Row with Kettlebell Hinge hip, kettlebell starts and ends…

  • WORKOUT OF THE DAY – WEDNESDAY 1/2/19

    A: 400 m Run 4 min T-Spine Deadlift Progressions Plate: Toes, Heels, Flat 12 / 12 / 12 B: 20 x PVC Good Morning Transition to Squat Back to Good Morning C: Lifting Skills – Deadlift 2 sets x 20 reps with empty barbell 2 x 5 reps @ 50% 1 rep max 2 x…

  • WORKOUT OF THE DAY – NEW YEAR’S EVE 12/31/18

    2019 COUNTDOWN 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 *** 200 m Run After Each Round *** a) Front Rack Lunges b) Pull Ups c) Push Press d) Muscle Snatch

  • WORKOUT OF THE DAY – FRIDAY 12/28/18

    A: 150 m Sprints x 5  Record slowest time B:  10 x Banded Air Squats 10 x Seated External Hip Pulls w/ Banded Loop 50 ft Monster Walk w/ Banded Loop 2 min Olympic Wall Sit C: Lifting Skills – Back Squat 2 sets x 20 reps with empty barbell 1 set x 8 reps…

  • WORKOUT OF THE DAY – THURSDAY 12/27/18

    A:  400 m Run 5 – 10 – 15 – 20 – 25 – 30 – 25 – 20 – 15 – 10 – 5 a) Single Unders b) Double Unders B: x3 5 x Hanging Scap Retractions 10 x Lateral Shoulder Raises 20 x Banded Pull Aparts C: EMOM (15 min) 5 x Pull…

  • WORKOUT OF THE DAY – WEDNESDAY 12/26/18

    Happy Birthday Annie! A: 400 m Run 4 min T-Spine (LAX) B: x 2 10 x Sotts Press 5 x Scorpions 10 x Air Squats C: Lifting Skills – Overhead Squat 2 sets x 20 reps with empty barbell 2 x 5 reps @ 50% 1 rep max 2 x 5 reps @ 60% 1…

  • WORKOUT OF THE DAY – CHRISTMAS EVE 12/24/18

    The Twelve Days of Christmas 1 x Snatch 2 x Overhead Squats 3 x Ground-to-Overhead (G2O) 4 x Front Squats 5 x Bar Over Burpees 6 x Hang Cleans 7 x Back Squats 8 x Push Press 9 x Wall Balls 10 x Deadlifts 11 x Push Ups 12 x Box Jumps

  • WORKOUT OF THE DAY – FRIDAY 12/21/18

    A: 3 min Agility Drills 4 min Banded Front Rack  Bottom Position B: x2 20 x PVC Pass Through 10 x Floor Seated Dumbbell Presses (Bar) 20 x Banded Rows C: Lifting Skill – Push Press 2 sets x 20 reps with empty barbell 2 x 5 reps @ 50% 1 rep max 2 x 5…

  • WORKOUT OF THE DAY – THURSDAY 12/20/18

    A:  1000 m Row Burgener Warm Up with Bar or PVC: Dip Shrug, Dip High Pull, Dip Muscle Snatch, Dip 1/4 Squat Catch, Dip 1/2 Catch, Dip Full Squat B: 5 Sets 100 m Walk (Bay door to sidewalk and back) Hold 45/25 lb plate in each hand 200 m Sprint 30 sec REST C:…